Archive for the ‘Nutrition’ Category

Our 30-Day Kick Start Transformation Starts September 3, 2013

Sunday, September 1st, 2013

Jason Smith Fitness has chosen four weight loss subjects that will have 30 days to lose as much weight as possible via exercise and following a strict diet plan. The four individuals will be training with Jason Smith three days per week using the HIIT (High Intensity Interval Training) training protocol to maximize weight loss. They will be handing in weekly food journals every Friday for Jason’s review. At that time, each lady will get on the scale to see how their hard work is paying off.

The girls received their weight loss goals for the 30-Day program. They are as follows:

Zamantha Tavazon – 25 lbs
Kasey English – 22 lbs
Mari Ramos – 18 lbs
Patty LePore – 15 lbs

You can follow their success at

Good luck ladies!!

Vitamins: The Good, the Bad and the Useless

Wednesday, July 24th, 2013

The best method of getting your vitamins is by eating a well balanced diet.

Although this slide show article doesn’t cover all vitamins, it’s a great source for eight common ones. Vitamins: The good, the bad and the useless.

Weight Loss Basics

Tuesday, October 11th, 2011

Ready to lose weight? Here’s a good read to start you off on the right path. Preparing For Weight Loss

Easy Tips to Ditch Up To 8 Pounds in a Month

Saturday, March 12th, 2011

Did you know it takes a 3500 calorie deficit to lose one pound of fat? Cutting out 500 calories a day from your regular eating plan should create a loss of one pound on the scale in one week; 4 pounds a month. If you also add a 250-500 calorie burning workout session to your daily routine, in addition to consuming 500 less calories per day, it should equate to a weekly loss of approximately 2 pounds or up to 8 pounds per month.

A few simple ways to cut 500 calories a day from your regular eating plan include cutting out sodas (2-3 per day), counting out your food item according to the serving size instead of pouring them into a bowl or eating straight from the bag and skipping the whip and opting for skim milk in those fancy coffee drinks.

A few simple ways to burn an extra 250-500 calories per day include running/walking 1-2 miles in roughly 15 – 30 minutes, jumping rope for 30-45 minutes, doing yardwork/housework for 90 minutes and our personal favorite, participating in a 30 minute Fast, Intense, Interval, Training team session at FIIT Training Center.

Is Your Body Weatherized For Summer?

Wednesday, February 23rd, 2011

Summer is right around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.

Here’s what you’ll need for your three-month weatherization kit:

– Resistance training – Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise – Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.

**Consider enrolling in one of our FIIT Team Training classes, where both resistance training and cardiovascular training are combined per the HIIT protocal**

- Healthy eating – Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar – Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
– Food log – Enter into your journal every time you eat and drink; what, when, and how much.

Just how important is sleep when it comes to losing fat?

Friday, November 19th, 2010

Everyone knows that sleep is vital to our existence, but did you know that it also plays a very important role when it comes to losing fat?

My 12-week transformation clients are required to keep a daily log of their food intake. They annotate what they eat, the times they eat, water intake, and the amount of sleep they get each night. Why do I have them log their sleep? Well….if they’re not getting enough sleep (approximately 8 hours each night) it can effect their fat loss, muscle gain and physical performance.

Here’s an article on sleep and fat loss: Want To Lose Weight? Get Some Sleep

Vitamin Water?? More Like Sugar Water!

Friday, September 24th, 2010

Recently, several people have asked me my thoughts on the so-called “healthy” drink Vitamin Water. It seems many people believe this drink is healthy primarily based on it’s name. In all actuality…this drink is not much better than a can of soda.

If you look at the “nutrition facts” label on the back of any Vitamin Water, you’ll see that each 20 ounce bottle has 2.5 servings in it; each serving is 8 ounces. So, to truly find out what’s in that 20 ounces, you have to multiply the serving on the label by 2.5. After doing the calculations, you’ll notice that Vitamin Water is high in calories and loaded with sugar. The majority of the Vitamin Water drinks have about 150 calories and 33 grams of sugar. Thirty-three grams of sugar in a drink called “vitamin water”!!! Are you kidding me! That’s more than seven teaspoons of sugar in one bottle! How healthy does that sound?

Body Mass Index…not an accurate way to measure healthy body weight!

Tuesday, September 14th, 2010

I was playing Wii Fit this past weekend with my 16 year old twin daughters. During the initial fitness assessment, you stand on this platform while it calculates your Body Mass Index (BMI). A BMI of 18.5 to 24.9 is considered healthy, 25 to 29.9 is overweight, 30 to 39.9 is obese, and 40 plus is morbidly obese. My daughters found it funny that it calculated my BMI at 28, which puts me in the “overweight” category…just shy of obese. Being a fitness trainer, I know that the BMI system is not an accurate measure. So, needless to say, I made certain to explain this to my daughters.

The Body Mass Index is supposed to be a useful way to estimate a healthy body weight. BMI is calculated from your weight and height, but does not take into account how much lean tissue or fat you have. So this form of measurement can be misleading. For example, a 6 foot male weighing 200 pounds with 6% body fat has a BMI of 28.5, as does a 6 foot male weighing 200 pounds with 30% body fat.

If you want an accurate measurement of a healthy weight…have your body fat percentage tested. This form of measurement will give you a more accurate reading of how much of your weight is fat and how much is lean tissue (bone, muscle, organ tissue, blood, etc.).

Here’s a link to what some experts are saying about BMI: Your BMI doesn’t tell the whole truth, experts say

The Heart Rate Monitor…one of the best fitness tools you’ll ever purchase!

Tuesday, August 31st, 2010

Whether you’re trying to lose weight, increase cardiovascular health or simply stay fit, a heart rate monitor is one of the best investments you can make. Yes you can take your own pulse during a workout by placing two fingers over the carotid or radial arteries, but it’s definitely more convenient to just look down at your wrist without missing a beat…no pun intended. It’s important to know your heart rate as well as your training zone during a workout if you plan to get the most out of your session.

If you’re counting calories, a heart rate monitor that also calculates calories burned will be a better investment. These monitors include a calories burned feature that can help you understand the calories in – calories out concept a bit better. For example, if your typical 30-minute workout displays a total of 350 calories expended…you might second think ingesting that 350 calorie cream filled donut.

There are all sorts of heart rate monitors; from basic ones that just monitor your heart rate, to ones that can track your speed, distance and more. Prices vary from about $50 per unit to as much as $350. Choose the heart rate monitor that best suites your needs.

Here’s a link to some good heart rate monitors with reviews: Top Heart Rate Monitors

Are you eating for pleasure or are you eating for health?

Wednesday, July 7th, 2010

Do you eat for pleasure or do you eat for health? Are you overweight or are you fit? The answer to the first question will generally determine the answer to the second question. Most overweight people are emotional eaters. They eat according to their feelings and typically make poor food choices; choosing foods that are high in calories and saturated fats. Fit people on the other hand are strategic eaters. These people plan their meals and are more health conscious when making food choices. Fit people tend to look at food as fuel, eating according to what their activity level is or will be over the next three hours. They choose foods that offer the most nutritional value for the amount of calories contained; foods like lean proteins, healthy fats and low-glycemic carbohydrates.

The next time you eat…ask yourself why you’re eating what you’re eating. What you eat will make the difference of how you look, feel and even how long you live!